Hello and welcome to Saturday with your Health & Wellness Director Shal, for Saturdays with Shal. Last week I talked about the cons of drinking a lot of caffeine and I wanted to build upon that this week with some tips for drinking water. I know drinking water sounds like the most boring habit to get into (or, if you’re about that pun life, the most dry habit to get into...tehe). But it’s also one of the most beneficial. University of Illinois professor Ruopeng An found that people who increased their consumption of plain water by 1% decreased the number of calories they consumed, as well as the amounts of sugar, sodium, fat and cholesterol they took in daily. And this also applies to us as university students. Chris Pawson of University of East London (just one study among many conducted) found that students who bring water into an exam did on average 5% better. First-year students bringing water in did upwards of 10% better than their peers! That’s nuts! You might be asking why, and though it cannot be narrowed down to one answer, researchers attribute drinking water to alleviating any anxiety or nerves of exams and keeping the brain flowing (Pawson, 2012) (don’t forget the brain is made up of about 75% water!). "The amount of water intake you should have per day is 3 litres for men (so about 13 cups) and 2.2 litres for women (9 cups)" (Centers for Disease Control and Prevention). Note: This is total water liquid, which you get some from the foods you eat. If you avoid drinking water because of it’s bland taste, try adding some healthy foods. AllRecipes.com says food like cucumbers, citrus fruits, melons, and mint flavour the water immediately. Apples, cinnamon, fresh ginger root, and rosemary need an overnight soak in the fridge. That’s it for this week, Daniels, I hope I see more of you with water bottles rather than coffee mugs. Keep it classy out there.